Sports Nutrition & Performance Guide

The optimal macronutrient ratio varies by sport and individual goals. Generally, endurance athletes benefit from higher carbohydrate intake (55-65%), while strength athletes may require higher protein (1.6-2.2g per kilogram of body weight). Our detailed guide explores these ratios in depth for different sports disciplines.

Timing depends on meal size and composition. A large meal (3-4 hours before), a moderate meal (2-3 hours before), or a light snack (1-2 hours before) works for most athletes. Our pre-workout nutrition article provides specific examples for different training types and intensities.

Whole foods should form the foundation of any athlete's diet. Supplements can be useful when specific nutrients are difficult to obtain from food or when timing is critical. Our supplements article evaluates which ones are supported by research and which may be unnecessary.

Start with your basal metabolic rate (BMR) and multiply by your activity factor. For athletes, this typically ranges from 1.6 to 2.4 depending on training intensity. Our nutrition planning guide walks you through different calculation methods and tools for tracking your actual intake.

For activities longer than 60-90 minutes, a sports drink containing 6-8% carbohydrate and electrolytes is recommended. Water alone is sufficient for shorter durations. Our hydration science article provides detailed guidance based on exercise duration, intensity, and environmental conditions.